Warmup plus 3 rounds:
200m Run
10 x Push Ups
10 x Pull Ups
10 x Sit Ups
Strength
5-5-3-3-1-1 Hang Clean
Conditioning
50-40-30-20-10 for time:
Double Unders (sub Jumping Jacks, Squat Thrusts, or Run if no jump rope)
Medicine Ball Slams
Sit Ups
Stretch, Stretch, Stretch! Today seems kind of easy, but remember to push yourself! If you haven’t used a foam roller before, you should check it out. It will help keep your muscles and tendons elongated and prevent injuries. And as always…hydrate!
Athletic Firefighter 